Ntchito zonse ndi Jillian Michaels: malongosoledwe athunthu!

Jillian Michaels ndi mphunzitsi wotchuka waku America, wolemba maphunziro ambiri amakanema ochepetsa thupi. Kuchita bwino kwa mapulogalamu a Gillian kunatsimikizira mamiliyoni a mafani ake. Anakhala wotchuka atatha kuphunzitsa mu zenizeni ziwonetsero zazikulu kwambiri zotayika marathon, zomwe zidawulutsidwa m'maiko opitilira 90. Pulogalamu ya Jillian Michaels ndi imodzi mwazinthu zodziwika bwino zolimbitsa thupi kunyumba.

Pa maphunziro kunyumba tikukulimbikitsaninso kuti muwerenge zolembazo:

  • Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu
  • Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?
  • Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa

Ubwino wophunzitsidwa ndi Jillian Michaels

  1. Gillian amapereka maphunziro osiyanasiyana osiyanasiyana: kwa madera ovuta komanso thupi lonse.
  2. Kuchita bwino kwa mapulogalamu ake kwatsimikiziridwa ndi mamiliyoni a otsatira ake. Zinatsogolera ku mawonekedwe ndikulowa mumasewera atsikana ambiri padziko lonse lapansi.
  3. Kuchita ndi Gillian, ndizotheka ngakhale kwa oyamba kumene. Yambani ndi pulogalamu yotchuka "Slim figure 30 days (30 Day Shred)" ndikupangitsa thupi lanu kukhala lokongola komanso lokwanira.
  4. Jill amadziwa mawu oti alimbikitse. Ndi izo zidzakhala zovuta kwambiri kuti musamalize zolimbitsa thupi mpaka kumapeto kapena kusiya ntchito.
  5. Phunzitsani maphunziro a kanema kunyumba, simuyenera kukhala ndi zida zapadera kapena zida zina zosowa.
  6. Maziko a mapulogalamu onse a Gillian ndi maphunziro apamwamba kwambiri. Pakalipano ndi njira yabwino kwambiri yochepetsera thupi yomwe inalidi yopambana muzolimbitsa thupi zamakono.
  7. Jill ndi pulogalamu yophatikizika yopangidwa kuti ikhale yocheperako komanso yogwira ntchito kuchokera ku minofu yonse kwa nthawi yayitali. Simufunikanso kuphatikiza makalasi paokha, mphunzitsi waluso wapanga kale dongosolo lanu labwino kwambiri.
  8. Ngati mwangoganiza zoyamba kuonda, masewera olimbitsa thupi ndi Jillian Michaels ndizomwe mukufunikira. Makalasi omveka bwino, opezeka, osiyanasiyana komanso ozama kwambiri adzakuthandizani kukhala ndi chithunzi chokongola.
  9. Kuchokera kwa Jillian Michaels nthawi zonse amabwera ndi mapulogalamu atsopano: nthawi zambiri 2 pa chaka mphunzitsi amalengeza kulimbitsa thupi kwatsopano. Mwachitsanzo, poslednyuyu Tone ndi Shred, 10 mphindi Kusintha Thupi, Killer Cardio (ulalo wofotokozera pansipa).
  10. Kuti mumvetsetse momwe pulogalamu yokhala ndi Jillian Michaels muyenera kuyamba, onetsetsani kuti mwawerenga nkhaniyi:
  • Ndi pulogalamu iti yoyambira Jillian Michaels: njira 7 zabwino kwambiri
  • Zolimbitsa thupi Jillian Michaels: dongosolo la chaka

Zolimbitsa thupi zonse Jillian Michaels

Gillian ndiye mtsogoleri mtheradi pakati pa makochi pa chiwerengero ndi mapulogalamu osiyanasiyana amakanema. Kudina maulalo (maulalo adzatsegulidwa pazenera latsopano), mutha kuwerenga mafotokozedwe athunthu a masewera olimbitsa thupi omwe atchulidwa, ndi malangizo ndi malingaliro

Pulogalamu yophatikizika ya masiku 30, 60 kapena 90:

  • Jillian Michaels: Wocheperako masiku 30 Jillian Michaels - 30 Day Shred (pa Russian)
  • Jillian Michaels: Chepetsani thupi m'masiku 30 Jillian Michaels - Wang'ambika mu 30!
  • Jillian Michaels: body Revolution / Jillian Michaels - Body Revolution
  • Jillian Michaels: Thupi shred / Jillian Michaels Body Shred

Belly Press:

  • Jillian Michaels: Mimba yosalala mu masabata 6 Jillian Michaels - 6 Mlungu Six Pack (ali mu Russian)
  • Jillian Michaels: Killer Press / Jillian Michaels - Killer Abs

Kwa miyendo ndi matako:

  • Jillian Michaels: Kupha ntchafu ndi matako / Jillian Michaels - Killer Buns ndi ntchafu

Za mikono ndi nsana:

  • Jillian Michaels: Wopha mafuta pamanja ndi kumbuyo / Jillian Michaels - Killer Arms & Back

Kulimbitsa thupi kwa Cardio:

  • Jillian Michaels: Kuchepetsa thupi, kufulumizitsa kagayidwe kanu / Jillian Michaels - Chotsani Mafuta, Onjezani Metabolism! (ndi mu Russian)
  • Jillian Michaels: Kickboxing / Jillian Michaels - Kickbox FastFix
  • Jillian Michaels: Kuchita masewera olimbitsa thupi kwambiri / Jillian Michaels - Killer Cardio

Kulimbitsa thupi kwa ma dumbbells kwa thupi lonse:

  • Jillian Michaels: Palibe madera ovuta! / Jillian Michaels - Palibenso Malo Ovuta (ali mu Chirasha)
  • Jillian Michaels: Thupi Lamphamvu / Jillian Michaels - Thupi Lolimba
  • Jillian Michaels: Wopha thupi mafuta / Jillian Michaels - Killer Body
  • Jillian Michaels: Kulimbitsa thupi kwa magawo ovuta: Jillian Michaels - Tone ndi Shred

Kuchita masewera olimbitsa thupi pambuyo pobereka kapena kwa oyamba kumene:

  • Jillian Michaels: Pulogalamu pambuyo pobereka / Thupi Lotentha la Jillian Michaels, Amayi Athanzi
  • Jillian Michaels: kwa oyamba Pulogalamu / Jillian Michaels - Woyamba Shred

Yoga ndi Jillian Michaels:

  • Jillian Michaels: Yoga yochepetsera thupi / Jillian Michaels - Yoga Meltdown (ili mu Russian)
  • Jillian Michaels: Yoga Inferno / Jillian Michaels - Yoga Inferno

Kusintha:

  • Jillian Michaels: kulimbitsa thupi kwa mphindi 10 / Jillian Michaels - Kusintha kwa Thupi kwa mphindi 10
  • Jillian Michaels: Extreme sredi / Jillian Michaels - Extreme Shed & Shred
  • Jillian Michaels: kuphunzitsa mphamvu ndi zolemera / Jillian Michaels - Shred-It With Weights (ndi mu Russian)
  • Jillian Michaels: chepetsa thupi pa sabata / Jillian Michaels - Mlungu umodzi shred

Amachita masewera olimbitsa thupi ndi Jillian Michaels

  1. Chitani nawo masewera! Masewera opanda nsapato kapena sneakers samalimbikitsidwa: pali chiopsezo chovulaza mawondo anu. Werengani zambiri: Nsapato zapamwamba za amayi 20 zolimbitsa thupi ndi maphunziro.
  2. Sport ndi Jill, ngakhale wofatsa, koma masewera, choncho m'pofunika kutsatira njira kuchita masewera olimbitsa thupi. Mvetserani mosamala malangizo onse a mphunzitsi kuti musavulale.
  3. Maphunziro ambiri ndi Jillian Michaels amafunikira ziphuphu. Ngati simutero, amasinthidwa mosavuta ndi mabotolo apulasitiki odzazidwa ndi madzi kapena mchenga. Werengani zambiri: Momwe mungasankhire ma dumbbells: malangizo, malangizo, mitengo.
  4. Ngati inu neprodvinutye olimba anthu, khalani okonzeka kuti pambuyo phunziro loyamba zidzakhala zowawa. Palibe chifukwa chosiya maphunziro, pambuyo pa masiku 3-4 ululu udzachoka, ndipo thupi limazolowera katunduyo. Werengani zambiri: Kupweteka kwa minofu pambuyo pochita masewera olimbitsa thupi.
  5. Osawopa "kumanga minofu", ndi dumbbells 2-3 kg sizingatheke kwenikweni. Zolimbitsa thupi za Jill zopangidwira kuonda ndi kuwotcha mafuta, osati kukula kwa minofu.


Onaninso:

  • Zolimbitsa thupi zonse Jillian Michaels patebulo losavuta lachidule
  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar

Siyani Mumakonda